Sandwich, salad and soup suggestions

Sandwiches

Keep a selection of bread in the freezer for sandwiches and defrost it when needed to prevent food from being wasted.

Try different types such as granary, multigrain and seed rolls, mini wholemeal baguettes, bagels, wraps and wholemeal pitta breads.

Lean meats like ham or turkey or fish such as tuna or salmon make healthy fillings, or add lots of salad to increase your vegetable intake.

If your children don't like brown bread, try 'whole white' (white bread made with one third wholemeal flour) or 50:50 bread (white bread made with half wholemeal flour) instead.

You could also try making sandwiches using one slice of white and one slice of wholemeal or brown bread.

Salads

Brighten up a garden salad by adding a sprinkle of sunflower, pumpkin or sesame seeds or pine nuts. You could also add dried fruit, such as sultanas, raisins or chopped apricots, to your greens.

Alternatively, make a rice salad with cooked brown rice and lentils and add colour with vegetable chunks and protein with sliced cooked turkey or chicken.

Pasta salads are also quick and easy to make - try mixing cooked pasta with tuna or chicken for a healthy snack.

Soups

Preparing your own soup is quick and cheap. Make it in large quantities and then divide into plastic boxes and freeze until you need it.

Store soup in a vacuum flask to keep it warm until lunch and add a wholemeal roll or granary bread for extra nourishment.